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Stop Midnight Munching!
By: Lynn Grieger
Is a bedtime snack part of your nightly ritual? Do you routinely eat dinner late due to work, exercise or family
commitments? Many people find themselves falling into the habit of eating at night, making it difficult to lose
weight. Take a look at the following typical reasons for nighttime eating and start making changes today!
A matter of time
Eating dinner less than two hours before you go to bed won't necessarily cause weight gain, but it does mean
that this meal should be the smallest of the day. It simply makes sense to eat most of our calories when we're
active during the day. If you find evenings are filled with activities that push your dinner hour to a less than
desirable time, try these strategies:
Make lunch your main meal of the day, and choose a small sandwich with fruit or a salad, a small plate of
pasta and vegetables or even a bowl of cereal and fruit for your late-night dinner.
Schedule a snack around a more appropriate dinnertime. Make sure the snack is packed with nutrients and
not just something quick you grab on your way out the door. Good ideas include half a sandwich, yogurt or
cottage cheese with fruit, a small baked potato with salsa, or one to two ounces of low-fat cheese and
whole-grain crackers. This healthy snack will keep you going during the evening, and you won't be so
famished that you overeat when dinnertime finally arrives.
Pick up a healthy meal at the grocery store on your way home. Many supermarkets now have excellent salad
and soup bars, cut-up fresh fruit and vegetables, whole-grain breads, and roasted chicken. Remember to
choose small portions and avoid fried foods or foods coated with fatty sauces.
By: Lynn Grieger
Is a bedtime snack part of your nightly ritual? Do you routinely eat dinner late due to work, exercise or family
commitments? Many people find themselves falling into the habit of eating at night, making it difficult to lose
weight. Take a look at the following typical reasons for nighttime eating and start making changes today!
A matter of time
Eating dinner less than two hours before you go to bed won't necessarily cause weight gain, but it does mean
that this meal should be the smallest of the day. It simply makes sense to eat most of our calories when we're
active during the day. If you find evenings are filled with activities that push your dinner hour to a less than
desirable time, try these strategies:
Make lunch your main meal of the day, and choose a small sandwich with fruit or a salad, a small plate of
pasta and vegetables or even a bowl of cereal and fruit for your late-night dinner.
Schedule a snack around a more appropriate dinnertime. Make sure the snack is packed with nutrients and
not just something quick you grab on your way out the door. Good ideas include half a sandwich, yogurt or
cottage cheese with fruit, a small baked potato with salsa, or one to two ounces of low-fat cheese and
whole-grain crackers. This healthy snack will keep you going during the evening, and you won't be so
famished that you overeat when dinnertime finally arrives.
Pick up a healthy meal at the grocery store on your way home. Many supermarkets now have excellent salad
and soup bars, cut-up fresh fruit and vegetables, whole-grain breads, and roasted chicken. Remember to
choose small portions and avoid fried foods or foods coated with fatty sauces.
Look at your entire day
Some people cut back their calorie intake so far during the day that they're literally starving at night. Unable to choose
small portions, they often fill up on high-fat snack foods, overeat at dinner and give in to late-night snacking urges. If
you're trying to lose weight but feel evenings are your downfall, try these ideas:
Make sure to eat breakfast and lunch. Try to consume 2/3 of your total daily calorie intake before dinner. If your goal is
1500 calories, that means you should consume 1000 calories at breakfast, lunch and snacks; dinner should be no more
than 500 calories. If your evening meal occurs very late, downsize that meal even more and replace those calories
earlier in the day.
Include protein and small amounts of fat at breakfast and lunch. If you choose foods high in carbohydrate, such as
cereal and milk for breakfast and a yogurt with fruit for lunch, you're setting yourself up for a protein-driven hunger
attack. Add a slice of toast with peanut butter to breakfast, and include a sandwich or legume-based soup with lunch to
provide more energy and staying power.
Include foods you enjoy in your daily food choices. Many people have tremendous willpower during the day when
working, then get home in the evening and fall apart. If chocolate is your downfall, try a glass of chocolate milk with
lunch. If crunching is your urge, add a handful of nuts or seeds as an afternoon snack.
Some people cut back their calorie intake so far during the day that they're literally starving at night. Unable to choose
small portions, they often fill up on high-fat snack foods, overeat at dinner and give in to late-night snacking urges. If
you're trying to lose weight but feel evenings are your downfall, try these ideas:
Make sure to eat breakfast and lunch. Try to consume 2/3 of your total daily calorie intake before dinner. If your goal is
1500 calories, that means you should consume 1000 calories at breakfast, lunch and snacks; dinner should be no more
than 500 calories. If your evening meal occurs very late, downsize that meal even more and replace those calories
earlier in the day.
Include protein and small amounts of fat at breakfast and lunch. If you choose foods high in carbohydrate, such as
cereal and milk for breakfast and a yogurt with fruit for lunch, you're setting yourself up for a protein-driven hunger
attack. Add a slice of toast with peanut butter to breakfast, and include a sandwich or legume-based soup with lunch to
provide more energy and staying power.
Include foods you enjoy in your daily food choices. Many people have tremendous willpower during the day when
working, then get home in the evening and fall apart. If chocolate is your downfall, try a glass of chocolate milk with
lunch. If crunching is your urge, add a handful of nuts or seeds as an afternoon snack.
Eating when stressed
Overeating is a typical response to stress. Eating relaxes many people, and some use eating as a way to escape
the stress of the day. Instead of eating, try these ideas:
Cut back on caffeine intake to no more than one cup of coffee or 12 ounces of other caffeinated beverages in the
morning only. Drink water or vegetable juices instead and you'll find you feel more relaxed and have more energy
as well.
Practice a stress-reduction technique such as yoga or meditation on a regular basis.
Make sure that you're getting some form of exercise every day. Not only will exercise make you feel better and
help with weight loss, it also helps reduce feelings of stress.
Figure out alternate ways to deal with your emotions. If you eat when tired, try taking a nap instead of eating. If
you're angry, reduce that anger by writing down your feelings or discussing them with a friend instead of wolfing
down a candy bar.
When nighttime eating becomes a habit
If your normal evening routine involves sitting in front of the television with a bowl of ice cream, popcorn or other
snack, you've probably developed a bad habit. Like all habits, eating at night can be difficult to change. Give
yourself at least two months of trying these ideas:
Don't watch TV at night. Work on a hobby, call a friend, read a book, go dancing. Research has shown that the
more hours of TV we watch, the more we weigh.
Only watch TV if you're exercising at the same time. That's right, get out the treadmill and walk while watching your
favorite show, or use your exercise bike when the evening news is on. No exercise, no TV.
If you want to eat an evening snack, go to the kitchen, sit at the table, and eat your snack. No TV while eating!
Many of us snack mindlessly while watching TV. With this method, you can still snack if you're really hungry, but it
takes some effort.
Avoid any alcohol in the evening. Alcohol not only contains calories, it also increases our appetite and reduces
our resolve to change eating habits. source.
Overeating is a typical response to stress. Eating relaxes many people, and some use eating as a way to escape
the stress of the day. Instead of eating, try these ideas:
Cut back on caffeine intake to no more than one cup of coffee or 12 ounces of other caffeinated beverages in the
morning only. Drink water or vegetable juices instead and you'll find you feel more relaxed and have more energy
as well.
Practice a stress-reduction technique such as yoga or meditation on a regular basis.
Make sure that you're getting some form of exercise every day. Not only will exercise make you feel better and
help with weight loss, it also helps reduce feelings of stress.
Figure out alternate ways to deal with your emotions. If you eat when tired, try taking a nap instead of eating. If
you're angry, reduce that anger by writing down your feelings or discussing them with a friend instead of wolfing
down a candy bar.
When nighttime eating becomes a habit
If your normal evening routine involves sitting in front of the television with a bowl of ice cream, popcorn or other
snack, you've probably developed a bad habit. Like all habits, eating at night can be difficult to change. Give
yourself at least two months of trying these ideas:
Don't watch TV at night. Work on a hobby, call a friend, read a book, go dancing. Research has shown that the
more hours of TV we watch, the more we weigh.
Only watch TV if you're exercising at the same time. That's right, get out the treadmill and walk while watching your
favorite show, or use your exercise bike when the evening news is on. No exercise, no TV.
If you want to eat an evening snack, go to the kitchen, sit at the table, and eat your snack. No TV while eating!
Many of us snack mindlessly while watching TV. With this method, you can still snack if you're really hungry, but it
takes some effort.
Avoid any alcohol in the evening. Alcohol not only contains calories, it also increases our appetite and reduces
our resolve to change eating habits. source.
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| The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended for women who are pregnant or breast-feeding, or for any person under the age of 18. © 2010 to date Prothinspo, Pro-Thinspo llc.com, Prothinspo.com and Prothinsposhop.com All rights reserved. "PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved. All content on this website should be considered for entertainment purposes. |
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